1. In your photo, Roy Jones Jr. was only a super middleweight, which means he was fighting at/or around 169lbs, and he's only 5'11 tall. It's awesome to have an idol you want to look like, but keep in mind that Roy is extremely genetically gifted (which always helps). A guy like Jean Paul Mormeck may be a better goal for you to set for yourself, because he's around your height and his walk around weight is about 200lbs. He's also completely ripped. Do a google search under his name and you'll see what I mean. He just won the undisputed cruiserweight title about a month ago.

2. I think the best part of Jones physique is his abs, and you mentioned them exclusively in your thread. I have Roy Jones Jr's work out routine if you really want to do exactly what he does every day. (Let me know if you do, and I'll post it on here). I have interviewd Roy Jones Jr. several times, and I am very familiar with his workout routines. But I gotta tell you straight up, that after looking at your current routine, and knowing Roy's, there is a huge difference. You seem to only work abs a couple of days a week and at that, for only 30 or so reps. Roy Jones has been doing 1000 crunches a day (every day, with no days off) for aproximately 25 years now. That's why his abs petrued the way they do. His average ab work out is a good solid hour and a half every day, and that doesn't take in to consideration the amount of time he spends with weights and with his boxing. The reason why a lot of boxers have tight abs is simply because their workouts are very high in cardio activity. Lots of running (usually about 6 miles first thing in the morning) and then skipping, sparring, hitting the mits and speed bag etc. Also, when Roy Jones does his ab workout, he usually does it like a circuit (which is common in boxing) in other words, he might do 200 crunches, then 100 leg raises, followed by 50 roman chair sit-ups, without taking a break. You should maybe start by doing your 30 declines the way you do, but then immediately drop to the ground and do 30 leg raises, then sit up and do sit ups til failure. Repeat that 2 times, with every work out you do, and increase the numbers every week. Other than that....good luck. (let me know if you want that routine)

I write for a boxing magazine and for an online boxing website. It's not my main occupation, I write in the evenings and weekends. If you ever want to know anything about boxing, or a particular fighter, I can probably help.

I have the workout routines for many other fighters too, but if you are looking to put on muscle, that wouldn't be the route to go. Gotta admit though, boxers have the best abs. (you have to, to take those shots)

if i mixed that up with arm workouts and benching would that help? and eat more?

Well, the only problem I see with that, is that is a WHOLE hell of a lot of work. If you did all of that and also lifted heavy, my concern would be that you might burn up all your carbs and glycogen and that your body would eat up valuable muscle protein.

You mentioned you already do some other athletic activity, so that combined with Roy's work out and weight training could lead to injuries and unwanted bodyweight loss.

With that said, I do think you could get Roy's abs by doing Roy's ab work out 6 days a week.

What's more reasonable though?
(Keep in mind that Jones has never worked a regular job in his life, he has all day to train and rest)

I'd say if you kept up your regular athletics, and did half of Roy's ab work out 4-5 days a week, plus you trained your arms/legs/back/chest/shoulders in a split routine, you'd end up being one ripped, scary mofo.

As far as the other exercises Roy does, it all depends. If you want to be a boxer, sure. If you want to be more muscular than a boxer, I'd say cut back a bit of the cardio and eat/rest/lift heavy more.

In conclusion, I'd say take some tips from Roy's routine and add them to yours. If you find you are too tired at the end of the week, take something out of it (either from your athletics, Roy's training, or your weight training) and adjust accordingly. You may find as you get in top physical shape that you can add those exercises back at a later date, or you may remove them all together. Your body will guide you.